Exercise Lab

One Arm Reverse Fly

View Instructions

Equipment

  • Torque F5

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Upper back strength.
  • Rear deltoid strength.

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Description

  • Set doors wide, lock bench up and out of the way, adjust swivel pulleys to chest height and set resistance.
  • Stand perpendicular to swivel pulley, grasp D-handle with hand farthest from pulley and palm in neutral grip.
  • With arm extended and a slight arc, slowly draw hand outward until at shoulder height; return to start position and repeat.
  • After completing set with one hand, switch sides and repeat.

ProTip

  • Keep your torso upright through out the movement.

Mistakes

  • Using momentum.
  • Leaning forward as extend your arm outward.